Training Journal - Squid

[Squid]

I decided to post a Training journal, on the Powerlifting and Strongman Forums, to save paper and because i would like to compete in powerlifting when i am, a tad more seasoned, I'd also like to drop some weight, and just to record what gains in the lifts i make are, and what I'm weighing in at each week.

My current goal would be to compete in the Teen Nationals in 2 Years (I am 15 years of age at the moment), I will be doing non-powerlifting involved muscles, although I would be appreciative of any criticism, or scrutiny you can spare.

Guess I'll post my weight and other stats first, I will try to get ahold of a camera and post a picture and video each week of my lifts, depending on how well they improve.

Age: 15
Weight : 227.5 pounds
Height : 5'10" (I am broad shouldered)
Measurements (Not That they really matter) : Calf - 16.5 inches Thigh - 27 inches Waist - 34-38 (Depends on the Trousers I am wearing :rolleyes:) Bicep - 15 inches

Did my first proper workout on Wednesday - Chest

Flat bench - 15kg w/Olympic Bar 5 Sets - 12,12,12,10,8
Incline Dumbell Bench - w/ 15kg Dumbells 3 Sets - 10,10,8
Flat Flyes - w/8kg Dumbells 2 sets - 10,10
Seated Machine Press (I am unsure of the proper name of this machine) - 20kg 3 sets - 12,12,10

Next I visited on Saturday - Back

Bent Over Rowes - 30kg/66pounds w/standard bar 3 sets - 12,12,12
Deadlifts, Regular, Wide Stance - 40kg/88pounds W/Olympic Bar 4 sets - 12,12,10,8
Sumo Deadlifts, - 40kg/88pounds W/Olympic Bar 2 sets - 10,10
Various Machines did 3 sets of 10 on all

Finished with a Deadlift 1 rep at 90kg/198 pounds, (I'm not sure if this is any good for a beginner, but I was very happy with this.)

[GameofInches]

Looking forward to following your journal! Seems like you have a good head on your shoulders and with some time and training, you will be on your way to success! To meet your goals of powerlifting will need to go with a more "typical" powerlifting routine. HOWEVER, being that you are brand new to training I think it is best you stick with the higher reps in order to get your muscles, tendons, and ligaments use to training.

I would suggest you "do your homework" now while you are in a development stage. What I mean by this is check out elitefts.com They are the best resource I have found for information. Check the videos on there and learn how to perform the squat, deadlift, and bench correctly. Read as much info as you can so when you are ready to slam the big weights around, you will have the foundation set.

Also, take a look at your diet and sleep/rest habits. These are two often overlooked and misunderstood components of training. And they pay dividends when you have them right.

Goodluck man, and continue to post and ask questions! This sport takes years to be great at so there is no "quick fix", but in the end you will have achieved something that so few men ever do!

[Squid]

Ah thanks for the advice man, luckily (not to sound overly confident),I am well versed in the proper technique for the three major lifts,although I will definately give Elitefts.com a look, I've been studying powerlifting comps, reading forums regularly, I will post and review my diet and sleeping patterns, going to do legs tomorrow or monday, also one question, my gym has kettlebells that are upto atleast, I judge with my eye over 10" in diameter and upwards, should I utilize these when possible?

[GameofInches]

Ah thanks for the advice man, luckily (not to sound overly confident),I am well versed in the proper technique for the three major lifts,although I will definately give Elitefts.com a look, I've been studying powerlifting comps, reading forums regularly, I will post and review my diet and sleeping patterns, going to do legs tomorrow or monday, also one question, my gym has kettlebells that are upto atleast, I judge with my eye over 10" in diameter and upwards, should I utilize these when possible?

I am glad you have been doing some research. Def check out elitefts, they are amazing. As far as kettlebells, I have never personally used them before. Some people swear by them while others dont use them at all. If I were to use them, I would maybe use them in the begining of a workout to warm up, or at the end as an accessory movement. But def not as a focus of my routine. I think I would just do swings with them between my legs with either one hand or two. I think that would hit you back and hamstrings in a unique way that may help as an accessory movement. But def focus on barbell complexes...squats, bench, deads, military press, BB rows, BB shrugs, GHR, heavy abs, etc.

[tjoe]

Squid - welcome to the board bro! GOI gave you some great advice and I pretty much agree with all of it. One other thing... KIS! Keep It Simple! All you need at this point is lots of heavy (sets of 10 or so) straight sets. Build that foundation SOLID!!

[Squid]

Leg day - 13th March 09 10:05 AM

Started off with some kettlebells at 20kg for several minutes, , I then started training, In chronilogical order :

Leg press 80kg 3 sets - 12,12,12 upped to 100kg 2 sets - 10,10
Leg Exstension 35kg 2 sets - 15,15
Leg Curl 30kg 2 sets - 15,15
Squats 10kg w/Smith machine 3 sets - 12,12,12
Freeweight Calf Raises 24kg Dumbells 4 sets - 20,20,15,15

When i began to squat on a fourth set, I intended to do 7 sets in total, and a max effort squat, I must have pulled a tendon or ligament connecting my right glute and leg, it kills now, so I'll have to review my squatting style, there is no mirror infront of the smith machine, and I can't really feel if my legs are placed right, so I'll have to take a look next time I do legs, I must bring my squat up, it lacks in comparison to my Bench and Deadlift max efforts, next up is Back or Chest, depends how I feel on Tuesday, I really schooled my chest:rolleyes:

[GameofInches]

Leg day - 13th March 09 10:05 AM

Started off with some kettlebells at 20kg for several minutes, , I then started training, In chronilogical order :

Leg press 80kg 3 sets - 12,12,12 upped to 100kg 2 sets - 10,10
Leg Exstension 35kg 2 sets - 15,15
Leg Curl 30kg 2 sets - 15,15
Squats 10kg w/Smith machine 3 sets - 12,12,12
Freeweight Calf Raises 24kg Dumbells 4 sets - 20,20,15,15

When i began to squat on a fourth set, I intended to do 7 sets in total, and a max effort squat, I must have pulled a tendon or ligament connecting my right glute and leg, it kills now, so I'll have to review my squatting style, there is no mirror infront of the smith machine, and I can't really feel if my legs are placed right, so I'll have to take a look next time I do legs, I must bring my squat up, it lacks in comparison to my Bench and Deadlift max efforts, next up is Back or Chest, depends how I feel on Tuesday, I really schooled my chest:rolleyes:

I just have a couple suggestions for this workout, and you don't have to listen to me. I am merely giving my .02 I would first drop the smith machine and do free weight squats, b/c in a competition you will be doing free weight squats and there is a huge difference between the two. Also, I would put the squats first in your workout when you are at your freshest. Do them right after your KB swings. Also, there is no reason to do a Max Effort on your lifts yet, stay with the 10 rep range so you dont hurt yourself. If you have access to a foam roller I would try using that too. Once again, just my opinion and goodluck!

[Squid]

I'll do all of what you said, except the smith, there isnt a regular power rack, although i may buy 2 stands myself anyway, or just put a free weight on the smith machine and move the bar out of the way, is there a difference between deadlifting without a smith?

[GameofInches]

I'll do all of what you said, except the smith, there isnt a regular power rack, although i may buy 2 stands myself anyway, or just put a free weight on the smith machine and move the bar out of the way, is there a difference between deadlifting without a smith?

Does your gym have a regular bar that is not in a smith machine? There is a huge difference between using a smith machine verse using a free weight bar when it comes to any lift (deadlift, squat, bench, etc). If you can find a way to not use the smith machine, I would def do that.

[tjoe]

I just have a couple suggestions for this workout, and you don't have to listen to me. I am merely giving my .02 I would first drop the smith machine and do free weight squats, b/c in a competition you will be doing free weight squats and there is a huge difference between the two. Also, I would put the squats first in your workout when you are at your freshest. Do them right after your KB swings. Also, there is no reason to do a Max Effort on your lifts yet, stay with the 10 rep range so you dont hurt yourself. If you have access to a foam roller I would try using that too. Once again, just my opinion and goodluck!Excellent advice GOI!!
Squid - The squat bench and deadlift all NEED to be done with freeweight! Even if you don't have a squat rack, figure out how to get a bar up on your shoulders and do them freeweight. You shouldn't be close to failing yet anyway. So even if it is lighter than what you would do on the smith it will be WAY more beneficial.
and yes, big difference in the deadlift as well. and there is NO reason you couldn't do freeweight deads anyway!

[Squid]

Alright guys I'll put it all into practice on Tuesday Thanks alot, I'll Regularly Update the thread, again thanks!:D

[GameofInches]

Alright guys I'll put it all into practice on Tuesday Thanks alot, I'll Regularly Update the thread, again thanks!:D

Sounds good man!

[Squid]

Back day - Tuesday

Did back on Tuesday so I can do my paperround, here goes

Started with a few mins with Kettlebells
Sumos Overhand - 50kg 5 sets 10,10,10,10,10
Sumos Overhand - 40kg 4 sets 10,10,10,10
Dumbell Bent Over Rowes - 18kg 3 sets, 10,10,10 (Per Arm)
Lat Pulldown - 40kg 3 sets 10,10,10

Forgot to do Bent-Over Rowes with a Barbell:(

Reading through Starting Strength 2nd Edition and buying some Converse

[Squid]

Leg day - Thursday 07 May

Started with kettles

Squats 8 sets 20kg - 10,10,10,10,10,10
Leg Press 6 sets 100kg - 10,10,10,10
Calf Raises 4 sets 20kg Dumbells - 20,20,20,20

Read Starting Strength corrected my squat technique and can get down to the floor now without feeling a hinderence

[GameofInches]

Back day - Tuesday

Did back on Tuesday so I can do my paperround, here goes

Started with a few mins with Kettlebells
Sumos Overhand - 50kg 5 sets 10,10,10,10,10
Sumos Overhand - 40kg 4 sets 10,10,10,10
Dumbell Bent Over Rowes - 18kg 3 sets, 10,10,10 (Per Arm)
Lat Pulldown - 40kg 3 sets 10,10,10

Forgot to do Bent-Over Rowes with a Barbell:(

Reading through Starting Strength 2nd Edition and buying some Converse

Nice training man! Glad to see you are fighting the itch to go heavy and are staying in a good rep range. Also nice to see you are keeping up on your reading. I have heard a lot about converse being a good shoe to squat in but I have never tried them. Let me know how they work for you.


Leg day - Thursday 07 May

Started with kettles

Squats 8 sets 20kg - 10,10,10,10,10,10
Leg Press 6 sets 100kg - 10,10,10,10
Calf Raises 4 sets 20kg Dumbells - 20,20,20,20

Read Starting Strength corrected my squat technique and can get down to the floor now without feeling a hinderence

Nice training man! Are the squats in the smith machine still? or were you able to find another way to do them in your gym? Keep up the great work man!

[Squid]

Arm/Back split

Bicep Pulldowns 30kg warmup 10 45kg 3 sets 10,10,10
Lat Pulldowns 40kg warmup 10, 55kg 3 sets 10,10,8
Low Rows 2 armed Warmup 40kg 2 sets 60kg 10,10
Low Rows 1 armed 3 sets at 90kg 8,8,8
Low Rows 2 armed 1 set 70kg 10
Bent Over Rows Reverse Grip 20kg 3 sets 10,10,10
Regular Deadlifts 40kg 4 sets 10,10,10,10

21's 20kg on Dumbell got to 15, 5 up to half point, 5 from half to top and 5 full range, then did 10kg dumbells alternating full range curls

Doing my squats up to my shoulders like you do with Military Press GOI :D

[GameofInches]

Arm/Back split

Bicep Pulldowns 30kg warmup 10 45kg 3 sets 10,10,10
Lat Pulldowns 40kg warmup 10, 55kg 3 sets 10,10,8
Low Rows 2 armed Warmup 40kg 2 sets 60kg 10,10
Low Rows 1 armed 3 sets at 90kg 8,8,8
Low Rows 2 armed 1 set 70kg 10
Bent Over Rows Reverse Grip 20kg 3 sets 10,10,10
Regular Deadlifts 40kg 4 sets 10,10,10,10

21's 20kg on Dumbell got to 15, 5 up to half point, 5 from half to top and 5 full range, then did 10kg dumbells alternating full range curls

Doing my squats up to my shoulders like you do with Military Press GOI :D

Good training! "Doing my squats up to my shoulders like you do with Military Press GOI", what do you mean by that? Do you mean that you hold the bar like you would for a military press, basically front squatting it?

[Squid]

I mean I lift it as if i were going to military and the place it on my shoulders

[Squid]

Legs

Leg Press 80kg 4 sets 10,10,10,10
Leg Press 100kg 3 sets 10,10,10
Leg Curls 40kg 5 sets 10,10,10,10,10
Squats 30kg 4 sets 10,10,10,10
Stiff Legged Deadlifts 30kg 4 sets 10,10,10,10

Chest next, training was interrupted by my brother, started training with him, which is why my back day reset

[GameofInches]

The training is looking good and front squating is a great exercises, however if you are planning on powerlifting then I would focus on having the back on your back. There is a big difference between a front squat and a back squat. If you were looking just to train or even bodybuild, then I would say front squats were totally fine. See how it works for you though. Keep hitting the weights hard!

Also, I just thought of it. Do you do any ab work? I never did ab work when I was younger (high school age), but now that I train my abs hard twice a week, I have noticed my core strength is so much better. Just curious if you train abs and don't post it or if you dont train them

[Squid]

I would focus on having the back on your back.

Nah I don't train abs right now but my brother told me to start training abs to get a tight core, and if you mean bar on my back, I have it across my back, what I meant, when I posted that in extremely broken english was, that I lift the weight like I am going to do military, to get it up and then load the bar onto my back instead of my chest

[tjoe]

Nah I don't train abs right now but my brother told me to start training abs to get a tight core, and if you mean bar on my back, I have it across my back, what I meant, when I posted that in extremely broken english was, that I lift the weight like I am going to do military, to get it up and then load the bar onto my back instead of my chestI HIGHLY recommend AGAINST this practice!! In no time at all you will be squatting much more than you can press from your shoulders to your back (if I understand correctly) AND that motion can do very bad things to a rotator cuff!! No Body wants that!

Why aren't you unracking the bar like a normal squat?? No rack??

[Squid]

Unfortunately like i said there is only a smith machine at my gym, but I am gonna get some squat racks for myself

[tjoe]

IN that situation... here is what i would have you do:

1 - Back squat in smith machine. pretty wide stance, make sure your heels are directly UNDER the bar while your squatting. NOT out front or behind! Since you are in a machine, sets of 8 will be fine here. 3-5 working sets.

2 - Now that you are warmed up and somewhat spent :)... do free weight front squats. Closer stance, just past shoulder width. DEEP!!! sets of 12-15 reps. Since you should be pretty smoked from the smith work, the weight here will be light enough to clean to your shoulders. doing front squats will protect your rotator since you won't have to press the bar up and over your head. They will also be great in helping keep you flexible and developing some good core strength.

3 - some work for the hamstrings. Big strong hammies help created big strong squats!

4 - don't forget the calves! They will really help in stability when your walking out a BIG squat. The more stable you are, the more confident you are. Confidence is a key player in moving monster weight!!

That would be my recomendation for your leg days... for now :)

[Squid]

Chest Day

Flat Bench w/Power Bar 20kg 5 sets - 10,10,10,10,10
Flat Dumbell Press 14kg 3 sets - 10,10,10
Pec Dec 40kg 3 sets - 10,10,10
Pec Press Machine 3 sets - 10,10,10

Added in some Shoulders, and Calves because I missed Calves on Leg Day, and haven't done any Shoulders yet

Dumbell Shrugs 20kg 4 sets 10,10,10,10
Dumbell Shoulder Press 8kg 2 sets 10,10

Calf Raises on a Platform 20kg 3 sets 20,20,20

[Squid]

Legs

Leg Exstentions 30kg 2 sets 15,15
Leg Exstentions 40kg 5 sets 15,15,15,13,10
Leg Curl 30kg 2 sets 15,15
Leg Curl 40kg 5 sets 15,15,15,13,8
Stop pause on Leg Press 3 sets 90kg, 100kg, 120kg (similar to 21s for legs)
Calf Raises on Leg Press Regular 100kg 3 sets 20,20,20
Toes In, Calf Raises on Leg Press 100kg 2 sets 20,20
Toes Out Calf Raises on Leg Press 100kg 2 sets 20,20

20kg Kettlebell

Deep Back Squats 30kg On Smith 3 sets 10,10,10#
Freeweight 30kg Squats, Deep 2 sets 10,10

Stretched after each set

[Squid]

Back/Bicep/Forearms

Bicep Pulldowns warmup set 30kg 10 reps
Bicep Pulldowns Working 3 sets 40kg - 10,10,10
Lat Pulldown warmup set 40kg 10 reps
Lat Pulldown Working 3 sets 50kg - 10,10,10
One Armed Low Rows 90kg (Splits it into 45kg) 4 sets per arm - 10,10,10,10
Cable Rows 18kg a side 4 sets - 10,10,10,10
Deadlift Regular Stance 40kg 4 sets - 10,10,10,10
21s 15kg 1 set
Preacher Curls 12kg 2 sets per arm - 10,10#

Not Sure whether to split each into different parts

[GameofInches]

Back/Bicep/Forearms

Bicep Pulldowns warmup set 30kg 10 reps
Bicep Pulldowns Working 3 sets 40kg - 10,10,10
Lat Pulldown warmup set 40kg 10 reps
Lat Pulldown Working 3 sets 50kg - 10,10,10
One Armed Low Rows 90kg (Splits it into 45kg) 4 sets per arm - 10,10,10,10
Cable Rows 18kg a side 4 sets - 10,10,10,10
Deadlift Regular Stance 40kg 4 sets - 10,10,10,10
21s 15kg 1 set
Preacher Curls 12kg 2 sets per arm - 10,10#

Not Sure whether to split each into different parts

Looks like your training has been consistant and going well. Good job man! Now what do you mean by "splitting each into different parts"? Do you mean to do all back work first and then bicep work? If that is what you mean then I def think you should do that. Start with the most complex/compound exercise first (ie. Deadlifts) then move onto Lat Pull down, then 1 arm low rows, then move onto bicep work. Try to do that with all body parts (ex. squats first then leg extensions, bench press before triceps..etc.) Keep hitting the weights hard man!

[Squid]

Slacking on Reply

Chest

Bench Press w/Power Bar 20kg 4 sets - 10,10,10,10
Dumbell Press 12kg 3 sets - 10,10,10
Incline Dumbell Press 12kg 3 sets - 10,10,10
Flyes 8kg 2 sets - 10,10
Pec Dec 35kg 3 sets - 10,10,10
Press 40kg 3 sets - 10,10,10

Arms

Cable Bicep Curl 20kg 4 sets - 10,10,10,10
Pulldowns 12.5kg 4 sets - 10,10,10,10
Cable Pullovers 12.5kg 3 sets - 10,10,10
Ez-curl Bar 20kg 3 sets - 10,8,8
More Cable Pullovers 10kg 2 sets - 10,10
One Handed Tricep Exstentions 7.5kg 2 sets - 10,10
One Handed Bicep Curls Cable 12.5kg 2 sets - 10,10

Legs

Warmup Leg Press 60kg,70kg 2 sets - 15,15
Working Leg Press 100kg 5 sets - 15,15,15,15,15
Stiff Legged Deadlifts On a Platform 40kg 4 sets - 10,10,8,8
Leg Curl 30kg 4 sets - 15,15,15,15
Leg Exstention 4 sets 25kg - 15,15,15,15

[Squid]

Chest/Abs

Warmed up triceps

Added weight per set

Bench Press w/Power Bar 5kg - 10kg - 15kg - 25kg - 10,10,10,10
Incline Dumbell Press 14kg 3 sets - 10,10,10 (Tried for 16's on a 4th set)
Flat Flyes 8kg 3 sets - 10,10,10
Pec Dec 35kg 40kg 45kg - 10,10,10
Machine Press 30kg 40kg 45kg - 10,10,10

Leg Raises 10 at a time 3 sets
Cable Twists 10 at a time 3 sets
Weighted Situps with Ball 5kg 3 sets
Pullovers 32.5kg 3 sets

Alternated between each ab excerise so - Leg raises, Cable Twists, Weighted Situps, Pullovers Repeat

[GameofInches]

Seems like training is going well, keep it up!

[Squid]

Back

Wide Grip Weighted Rows 35kg 4 sets - 12,12,10,10
Close Grip Pulldown 35kg 3 sets - 10,10,10
Wide Grip Pulldown 45kg 3 sets - 10,10,10
Bent Over Rows 20kg 3 sets - 10,10,10
Deadlifts 40kg 5 sets - 10,10,8,8,6

Legs

Stop Pause Leg Press 100kg
Stop Pause Leg Press 110kg
Leg Press 130kg then 140kg - 15,15
Stiff Legged Deadlifts 40kg 4 sets - 10,8,8,10
Leg Curl 35kg 3 sets - 15,15,15
Squats 40kg 4 sets - 10,10,10,10
Leg Exstentions 4 sets 30kg - 10,10,10,10

Arms/Shoulders

Shoulder Press Machine 20kg Warmup
Shoulder Press Machine 35kg 3 sets - 10,10,10
Dumbell Shoulder Press 12kg 2 sets - 10,10
Dumbell Shoulder Press 14kg 1 set - 10
Barbell Shrugs 30kg 3 sets - 10,10,10

Tricep Pulldowns 15kg 3 sets - 20,20,20
Bicep Curls on Cable Gym 15kg 3 sets - 20,20,20
Alternated between each sets

Tricep Exstentions 12.5kg 3 sets - 20,20,20 (10 per arm)
Bicep Curls on Cable Gym 12.5kg 3 sets - 20,20,20 (10 per arm)
Alternated every 20 reps

Close Grip Bench 20kg 3 sets - 10,10,10

21's 12.5kg 2 sets

[mikeheeney]

Slacking on your journal Squid, this is what he has trained since his last post:

Chest Day:
Chest press warm up x2 sets
Incline Dumb bells x4 sets
Flat Bench x3 sets
Incline Bench x4 sets
-all of these 3 exercises hes going up in weight
Cable flyes x3 sets

Back Day:
Bent over rows x5 sets
Cable Rows x3 sets
Wide Grip Cable Rows x3 sets
Lat Pulldowns x3 sets
Pullovers x4 sets
Deadlifts x4 sets

Legs Day:
Leg Extension/Pulldown warm ups x2 each exercise
Squats x5 sets
Stiff Leg Deads x4 sets
Leg Extensions x4 sets
Leg Pulldowns x4 sets
Leg Press x3 sets
Calf Raises x3 sets

[Squid]

Chest

Chest Press warmup 35kg 1 set - 12
Incline Dumbell Press 14kg, 16kg, 18kg x 2 - 10,8,8,6
Flat Dumbell Flyes 12kg x 2, 14kg x 2 - 12,12,10,10
Working Chest Press 45kg x 2, 50 x 1, 55 x 1 - 10,10,10,8
Wide Grip Incline Bench 20kg x 2, 25kg x 1, 30kg x 2 - 12,12,10,8,8

Legs

Warmup One Legged Leg Exstension 20kg x 2 - 10 each leg
Squats 40kg x 2, 50kg x 2 60kg x 1 - 12,12,10,10,8
Leg Curl 30kg x 1, 40kg x 2 45kg x 1 - 15,15,15,12
Leg Press 100kg x 4 - 15,15,15,15
Stiff Legged Deadlifts 40kg x 3 - 8,8,8
Leg Exstenions 40kg x 2, 45kg x 1, 55kg x 1 - 12,12,12,8

[Squid]

Arms/Shoulders

Warmup Shoulder Press Machine 35kg 1 set - 10
Dumbell Shoulder Press 14kg x 2, 16kg x 2 - 10,10,10,10
Barbell Shrugs 30kg 4 sets - 12,12,10,8
Lateral Raises 8kg 2 sets - 10,10
Bent Over Lateral Raises 8kg 2 sets - 10,10
Cable Pulldowns 15kg 3 sets - 10,10,10
Cable Bicep Curls 15kg 3 sets - 10,10,10
Barbell Bicep Curls 20kg 2 sets - 10,10